Monday, Apr 13
Workout of the Day
Warm up 2
(Checkbox)
3 Rounds
10 Ring Rows
08 Wall Balls
200 m run
10 Ring Rows
08 Wall Balls
200 m run
Back Squat 3-6-9-12
(Load)
Back Squat for de-load:
40-45%
40-45%
4 RNDS: Runn, Knees-to Elbows, & Thrusters
()
4 rounds for time of:
Run 200 meters
15 knees-to-elbows
15 dumbbell thrusters
♀ 25-lb. DBs ♂ 40-lb. DBs
Run 200 meters
15 knees-to-elbows
15 dumbbell thrusters
♀ 25-lb. DBs ♂ 40-lb. DBs
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Tuesday, Apr 14
Workout of the Day
Warm Up 9
(Checkbox)
10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15
3 Burpees
10 lunges
10 Goblet squats #15
Shoulder Press 7x3
(Load)
Shoulder Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
40-45%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
40-45%
3 RNDS: DB Push Jerks, Double-unders, & Weighted Step-ups
()
3 rounds for time of:
-12 dumbbell push jerks
-25 double-unders
-12 weighted step-ups
-25 double-unders
Men: 35-lb. dumbbells, 24-in. box
Women: 25-lb. dumbbells, 20-in. box
-12 dumbbell push jerks
-25 double-unders
-12 weighted step-ups
-25 double-unders
Men: 35-lb. dumbbells, 24-in. box
Women: 25-lb. dumbbells, 20-in. box
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Wednesday, Apr 15
Workout of the Day
Warm UP
(Other / Text)
3 Rounds
200 m run
10 m walking lunges
10 air squats
10 YTW's
200 m run
10 m walking lunges
10 air squats
10 YTW's
EMOM for 12 min
(Other / Text)
Every Min on the Min complete
Even Min -
2 Hang power cleans
1 power clean
ODD min
2 cleans
45%
Even Min -
2 Hang power cleans
1 power clean
ODD min
2 cleans
45%
Metcon
(Reps)
On a 12-minute clock, complete:
75 wall-ball shots
800-meter run
Max burpee box jump-overs
♀ 14-lb ball to a 9-foot target and 24-inch box
♂ 20-lb ball to a 10-foot target and 30-inch box
75 wall-ball shots
800-meter run
Max burpee box jump-overs
♀ 14-lb ball to a 9-foot target and 24-inch box
♂ 20-lb ball to a 10-foot target and 30-inch box
MOBILITY THIS
(Other / Text)
6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
Thursday, Apr 16
Workout of the Day
#68 WARM UP
(Rounds + Reps)
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
Sotts Press 4x5
(Load)
Sotts Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
Light
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
Light
Muscle ups & Squat Cleans & HSPU
()
For time:
-5 MUSCLE UPS
-5 squat cleans,
-10 handstand push-ups
-10 squat cleans,
04 MUSCLE UPS
-10 handstand push-ups
-15 squat cleans,
03 Muscle ups
RX # 135 / 95 lb.
-5 MUSCLE UPS
-5 squat cleans,
-10 handstand push-ups
-10 squat cleans,
04 MUSCLE UPS
-10 handstand push-ups
-15 squat cleans,
03 Muscle ups
RX # 135 / 95 lb.
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
